Look at the difference
By David • Oct 20th, 2008 • Category: Features •
Look at the difference between the same runner wearing shoes versus barefoot, and the position of her feet as they’re about to make contact with the ground.
[These are images have not been staged, directed or altered in Photoshop. You can find these two images on popular micro-stock photo sites, ie. dreamstime.com]
On the left: The runner will heel strike; thus causing a jolting, braking action with each step.
On the right: A gentle landing on the forefoot; thus allowing the arch to do it’s job, flex and push back.
What causes heel strike? Why is heel strike bad?
A shoe has a positive (raised) heel. This cushioned heel causes you to not feel the impact on your feet (thanks to the foam, air, gel, etc.) therefore perpetuating bad running form. “Wow, this is a soft ride, feels good…” Not to mention that the heel is usually so thick you can’t help but strike with that part of your foot first. It’s bad because the jolting/braking action causes running related injuries. TRY THIS AT HOME: Run around your house or backyard in your shoes, take note how you land. Then try the same barefoot, see the difference?!
Here’s a great post from ChiRunning explaining in easy to understand terms the difference between: heel strike form, midfoot ‘land’ and forefoot ‘land’ (you won’t ’strike’ but ‘land’…)
I used to be a heel striker (thanks to my shoes), but now midfoot land during training tempo runs. And of course as nature intended, forefoot land during faster speeds or running uphill.
Happy running… oh, and toss away those heels, would ya?!
David is an instigator and barefoot runner since 2002.
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Although i am a barefoot forefootrunner i have to admit that landing on heels is not neceserily wrong, some people land on their heels gracefully, and run without pounding. I can do the trick too. according to me it is not only the part of the foot which touches first, but the way you gradually increase the force during the entire fase of groundcontact.
High heeled running shoes of course dont faciltate subtle heellanding.
Matthijs Scaf.
Hi Matthijs,
You’re right. I actually ‘touch’ the ground with my heels at slow speeds, actually it’s a heel/midstrike combo. So I know what you mean and agree. As a student of human movement, I would estimate that 65%-75% runners actually mid/toe land as shown in the photo, hence the example. Welcome to the blog.
David Sypniewski
barefootrunner
Hello Matthijs,
I would argue that the main reason that people are able to feel comfortable landing on their heels is because they feel safe with the ground conditions. As soon as you move to uneven and/or rough terrain while barefoot, I think that your body will want to land on the forefoot because it offers more stability, better control, and better pain management when landing on uncomfortable objects. That is my theory anyway ;-)
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